How This Helps

A  basic, restorative yoga for digestion can improve your body’s ability to digest and detoxify.  Many poses in yoga are directly aimed at the digestive tract.  Specific yoga poses combined with deep breathing (ujjayi breathing) will help to relieve an extensive range of digestive and intestinal discomfort. The combination of ujjayi breathing and twisting poses that massage the abdominal organs can help facilitate the elimination of toxins.

Notes

A  basic understanding of Ayurveda is helpful in appreciating yoga poses that help in enhancing your digestion. The constitution of an individual’s body forms the basics of Ayurveda and three characteristics known as Kapha, Pitta and Vata are reckoned as doshas or ills afflicting the body. Kapha represents phlegm, pitta represents anemic,  and  Vata represents rheumatism,  in a  broader sense.  Ayurveda regards imbalance or contamination of these elements as the root cause of nearly every ailment.  Lifestyle, diet, and exercise plans influence the doshas positively or negatively,  depending on what each individual contributes to the three factors. “Fire in the belly” is another factor that is emphasized by Ayurveda and is termed as  “agni” which is again a  Sanskrit term for fire.  The potency of this fire helps to improve digestion.
If you are conversant with the 7 chakras system, the solar plexus is the seat of the third chakra and it represents an inner fire or solar energy. Fire helps in converting matter into energy which takes the form of heat and light. This is referred to as metabolism in physiological terms it is the expression of personal power, will, and vitality in psychological parlance. 

Getting back to the digestive system, today’s sedentary lifestyle affords little or no exercise to the vital parts of our body. Proper digestion is critical for a number of reasons. When the digestion process is incomplete, it triggers a series of discomfiture like nausea, palpitation, bloating, and an overall lack of motivation to carry on with the daily routine.

Instructions

Here are  7 simple yoga poses for Gas, Bloating, & Intestinal Health

Asana 1: Child's pose
Start with your feet together, knees apart.  Place your palms out in front of you, draw your chest down towards the mat and press your hips back towards your heels.
Hold Childs pose for 1‐3 minutes.  Focus on your ujjayi breathing.
How  it  helps:  Gently  massages  your  inner  organs  to  help  reduce  bloating  and  relieve  intestinal discomfort.

Asana 2: Cat/Cow pose
Start in a tabletop position by stacking your shoulders over your wrists and your hips over your knees. 
Keep your spine neutral and take an inhale.
On your exhale, round your spine and bring your chin to your chest for Cat pose.  On your next inhale, 
tilt your tailbone and crown of your head up towards the ceiling for Cow pose.
Take  10  ujjayi  breaths  as  you  continue to move through  Cat/Cow  pose  at  your  own  pace.  Link  each exhale to Cat pose and each inhale to Cow pose.

Asana 3: Downward facing dog
From table top position, tuck your toes under and tilt your tailbone up towards the ceiling.  Spread your fingers wide and press your palms into the mat.  Invite your heels down towards the back of the mat (if they don’t touch, it is ok.  You can also bend your knees slightly) Draw your chest towards your thighs.
Hold Downward facing dog for 30 seconds to 1 minute while continuing your ujjayi breath.
How it helps:  Slightly places pressure on the abdomen which can assist in the digestion process.

Asana 4: Triangle pose
Start from a standing position.  Step your feet out wide, place your front foot facing forward and your back foot at a 45 degree angle.  Reach your arms out and begin to hinge towards your front foot (placing your hand on a block or the mat if you have the space). Rotate your front hip under and gaze up towards your lifted hand.
Hold for 30 seconds on each side while focusing on your ujjayi breathing.
How it helps: Massages the abdominal organs while at the same time stimulates blood flow of the area. 
This is also ideal as yoga for gas.

Asana 5: Seated forward fold
From a seated position, extend both legs out in front of you and flex your feet.  Start by sitting up with a tall spine and take an inhale.  On your exhale, extend your upper body over your legs and bring your chest down to meet your thighs.  You can bend your knees as much as you need to. Try to maintain the integrity of your spine by keeping it long.
Hold for 30 seconds while continuing your ujjayi breathwork.
How it helps: Gently massages abdominal organs and promotes increased blood flow throughout your internal organs.

Asana 6: Supported bridge pose
Start flat on your back and bend your knees placing your feet flat on the mat.  Make sure your feet are a hips-width distance apart and that your knees are stacked over your shins.  Lift your hips and place a block underneath your tailbone.  Gaze up and relax your arms by your sides.
Hold for 1 to 3 minutes while breathing.

Asana 7: Seated Twist
Start in a comfortable seated position sitting up with a tall spine and press your sitz bones into the mat. (Sitz bone ate also commonly referred to as  “sit bones,”  “buttocks bones”, or “sitting bones,” and refer to the bottom part of your pelvis)
Place your right foot flat next to your left thigh and place your arm to the inside of your right knee.  Take an inhale and lengthen your spine.  On your exhale gently twist and gaze over your back shoulder.  Keep your feet placed where they are and come back through the center.  Take another inhale and lengthen your spine.  On your exhale, gently twist the other way.  Switch legs and repeat pose, twisting to both sides and connecting your breath to your movement.

What causes bloating?

What is bloating? Bloating is a condition where your stubborn belly feels full and tight, commonly because of gas. One usual source of bloating is constipation. While having fewer bowel movements than you typically do is a sign and symptom of irregularity, you might still be constipated even if you have regular bowel movements. Other signs and symptoms of irregular bowel movements include:

- Straining to start or end up a bowel movement

- Stool that looks like pebbles or stones

- Not feeling relieved after a bowel movement

Irregular bowel movements can contribute to abdominal discomfort and bloating. The longer your stool beings in your colon, the even more time bacteria need to ferment what's there. You're going to get gassier, and also, you're most likely to really feel extra bloated.

Aside from irregular bowel movements, various other root causes of bloating include some medical conditions:

- Gut sensitivity: Individuals with IBS can be very conscious gas, which can trigger discomfort, cramping, and looseness of the bowels.

- Small intestinal bacterial overgrowth (SIBO): Many healthy individuals have few germs in the small intestine. Individuals with IBS with loose bowels are most likely to have SIBO, which can trigger bloating.

- Gynecological conditions: Occasionally, problems with the ovaries or uterus might trigger bloating. Make sure you never avoid your annual pelvic test.

The key to preventing bloating in the long term is understanding its root cause. If mild constipation is the issue, water, a fiber-rich diet, yoga, and exercise may help.

See: Functional Medicine For Constipation

How Yoga can help with bloating

We all experience digestive pain every so often. To discover some natural alleviation, seek the centuries-old technique of yoga to aid extend those stubborn belly muscles and kick-start the digestive system. These yoga exercise poses will undoubtedly help ease bloating, indigestion, and gas. The health advantages of yoga exercise are now well documented. They consist of decreasing lower pain in the back and neck pain, reducing anxiety and stress and anxiety, helping in fat burning, smoking cessation, and taking care of persistent diseases. A 2015 research published in Evidence-Based Complementary and Natural medicine suggests that yoga exercise may additionally aid with bloating. That's issue affects around one in 3 adults, according to a research study released in 2019 in Advances in Treatment.

Bloating can result from simply inhaling too much air or an indicator of something much more significant like gastric condition (if it's integrated with various other signs and symptoms). If you suspect you have a clinical problem that requires therapy, get in touch with a healthcare specialist. However, for regular bloating, these yoga asanas might help.

Start from seated to standing asanas. Some poses are stretch moves that stimulate your stomach body organs. Next are twist poses that massage therapy and tone your abdomen- fantastic treatment for gas, bloating, and constipation. The remaining poses exercise your back, neck as well as the spinal column. You will feel much less stress and anxiety when your nervous system is relaxed. The health advantages will undoubtedly infect the rest of your body and also ease your food digestion.

See: Yoga For Digestion & Gut Health

Get a Consultation
(650) 539-4545
Get more information via email